Parents, Your Parking‑Lot Phone Habit Is Making You Weak—Here’s the Fix

Mighty Oak Athletic Podcast S2:E45 - Parents, Your Parking Lot Phone Habit Is Making You Weak: Here’s the Fix

Get Out of the Car and Into the Gym

Meet the familiar scene: You pull up to Mighty Oak Athletic on a chilly evening. Your young athlete hops out, eager for practice. You wave, park, and settle into the driver’s seat. Ten minutes later, you’re still there — scrolling through your phone, sipping coffee, and idly passing time. Sound familiar? It’s okay to admit it. We’ve all been that parent, stuck in our warm car or on the sidelines, cheering our kids on while staying stationary ourselves. But here’s some tough love: it’s time to change that.

Dropping your child off and sitting idle might feel like support, but what if you showed your support by joining in? Imagine walking through those gym doors with your kid, instead of watching through the windshield. Think about the message it sends – to them and to yourself. Because while your teen is inside getting stronger, you might be losing a step. There’s a growing health epidemic affecting parents just like us, and it’s begging for a change.

The Hard Truth: We’re Living Longer, But Unhealthier

America is facing a health reality check. Yes, we’re living longer than our parents and grandparents, but are we living healthier? Studies say no. In fact, today’s adults tend to have more chronic health problems at younger ages than previous generations. Here’s a wake-up call: Nearly 40% of baby boomers are obese, and more than half report doing no exercise at all – far worse than their parents’ generation. Only 13% of boomers said they feel “excellent” about their health, compared to 32% of the previous generation. That’s a massive decline in vitality, despite medical advances.

And it’s not just the boomers. Look in the mirror: The average American adult today has a BMI hovering at the obese line. For example, the average U.S. man is about 5’9” and 200 pounds – that’s a BMI of 29.5, basically one cheeseburger away from obese. The average woman is not far behind. As a nation, we’re heavier and less fit than ever. Since 1960, the average American has gained about 25-30 pounds, and it’s not muscle.

What happened? Diet and inactivity. We’re eating more junk and moving less. Over half of our calories now come from ultra-processed foods loaded with sugars and additives. Those convenient chips, sodas, and frozen meals are literally weighing us down – a landmark NIH study found that people eating an ultra-processed diet ate about 500 extra calories per day without even realizing it, gaining 2 pounds in just two weeks . Meanwhile, the time we spend on our phones (perhaps in the car during practice) has replaced time we used to spend on our feet. The result: a creeping decline in our strength, mobility, and overall health.

This is the hard truth. But here’s the good news: you can choose not to be a statistic. The fact that you’re reading this means you care – about your child’s health and your own. It’s never too late for a course correction. The solution is surprisingly simple: get moving and build strength.

Strength and Mobility: The Ultimate Antidote

Feeling a little called out? Good. Now let’s talk solutions. The antidote to this health epidemic is strength and mobility training – basically, exercise. Not just running on a treadmill (though cardio is great), but strength training (think lifting weights or bodyweight exercises) combined with mobility work (stretching, functional movements). It’s the same formula keeping your student athlete in top shape, and it can work for you, too.

Why strength? Because muscle is more than just for show – it’s health insurance. Building strength through resistance exercise fights off the very maladies creeping up on so many adults. It improves your metabolism, helps control blood sugar (warding off type 2 diabetes), lowers blood pressure, and strengthens bones. One long-term study of older adults found that those who did strength training at least twice a week had significantly lower risk of death – about a 30% drop in mortality when combined with regular aerobic exercise. That’s right: lifting some weights or doing push-ups a couple times a week can literally help you live longer. It also helps you live better by keeping you functional. Carrying groceries, climbing stairs, playing with your kids – all of it gets easier when you’re stronger.

And what about mobility? “Mobility” is just a fancy word for being able to move freely and easily. It’s flexibility, balance, and core strength working together. Mobility training (like stretching, yoga, or dynamic exercises) keeps your joints lubricated and pain-free. It prevents those “I threw out my back” moments and helps you maintain good posture. As we age, we often get stiff – hips, shoulders, lower back – but a little daily mobility work reverses that trend. Instead of groaning when you get out of the car, you’ll spring out ready to go.

Think of strength and mobility as the secret sauce of youthfulness. Together, they help you avoid injuries, reduce aches, and maintain an energetic, capable body. You’ll not only look better (bonus: exercise is a great way to lose excess weight and firm up), but you’ll feel better – more energized, more confident, and more in control of your health.

Most importantly, you’ll be doing for yourself what you’ve been doing for your kid: investing in a healthier future. And there’s an added bonus here beyond just you…

Lead by Example: Sweat Together, Stay Together

Here’s a powerful truth: active parents raise active kids. Your example is far more influential than your words. You can tell your son or daughter about healthy habits until you’re blue in the face, but nothing sinks in like seeing Mom or Dad hit the gym, too. When you train alongside your child – or make fitness a family affair – you’re sending a message that health is a priority for everyone, not just something for the young.

Research backs this up. One study found that children of active mothers were twice as likely to be active as those whose moms were inactive. For active fathers, kids were 3.5 times as likely to be active. And if both parents are active? Kids are nearly 6 times more likely to be physically active than kids of two couch-potato parents. That’s an astonishing multiplier effect. By taking care of your own fitness, you dramatically increase the odds that your children will grow up to be healthy, active adults. You become the role model.

Beyond the statistics, there’s the priceless bonding time. There’s something special about sweating together. It breaks down the typical parent-kid dynamic and puts you both on the same team. You’re sharing struggles (“One more rep, we got this!”), celebrating victories (“Did you just do your first full push-up? High-five!”), and making memories along the way. Instead of your interaction being limited to car rides and the dinner table, now you have this whole other arena to connect in.

Think about it: your child already loves sports and training at Mighty Oak Athletic. Imagine their pride when they see you taking steps to improve, too. They might not say it (teenagers, am I right?), but they’ll notice. Maybe you start doing some workouts at home together on off days, or you both sign up for a local 5K fun run, or simply trade pointers on exercise form. These are opportunities to bond that many parents never get – memories in the making.

And let’s not forget the fun. Yes, fun! Fitness doesn’t have to be a chore. You might find you actually enjoy moving again. Maybe you rediscover that athlete inside you that’s been dormant since high school. All of a sudden, weekend family hikes or bike rides become something you look forward to, not just something you should do. Your child sees you enjoying exercise, and that reinforces their own love for it. It’s a virtuous cycle of positive reinforcement for the whole family.

No More Excuses: Step Inside Mighty Oak Athletic

So what’s stopping you? Intimidated to step into the gym? Worried you’ll be the only “old” person in a sea of fit teens? Trust us, at Mighty Oak Athletic we welcome parents with open arms. This is a family community, and that means you, too. No one expects you to be an Ironman or to train at the same intensity as your varsity athlete kid. We do expect you to value yourself enough to try. The hardest part is opening the car door and walking in – after that, it gets easier (and we’re here to help).

Maybe you haven’t worked out in years, maybe you never know what to do in a gym – it’s okay. Start with the basics. Ask a coach or trainer for guidance (we’re happy to give you a quick primer or recommend a class appropriate for you). Or use the simple workout below as a starting point during those practice hours. The key is to do something other than sit. Even two or three short workouts a week can kickstart big improvements in your health and mood.

Next time you drop off your kid, consider this: you have a golden window of 60 minutes (give or take) while they’re training. Instead of doom-scrolling in the parking lot, make that your training time. You don’t even need to leave the facility. Jump into an adult fitness class if one’s available, or find a corner of the gym and do bodyweight exercises. Don’t worry about anyone watching – people are far more supportive than you think, and frankly, most are too focused on their own workout to care. In fact, you’ll likely earn respect: it’s inspiring to see a parent deciding to get after it. You might even inspire another parent to join you.

And remember, every expert was once a beginner. That super-fit trainer or the fellow parent who now runs marathons – they all had a Day 1. Make this your Day 1. Park the excuses outside with the car and step inside. Your future self will thank you, and your child will be proud (even if they only show it with a subtle nod or a “cool, Mom” under their breath).

Ready to reclaim your health and set an example? Let’s get you started with a no-equipment routine you can do anywhere – at the gym, at home, or even right next to the field while your kid practices. No fancy gear needed, just a willingness to move.

Your Anywhere Bodyweight Workout

You don’t need a fancy gym or special machines to start getting in shape. Here’s a simple bodyweight strength and mobility workout you can perform literally anywhere – at the park during practice, in your living room, or at Mighty Oak Athletic while your kid trains. No equipment needed. Do the moves at your own pace with good form. Aim for 2-3 rounds of the circuit below, resting about 30-60 seconds between exercises as needed. This whole workout can be done in about 15-20 minutes.

Instructions: Perform each exercise for the suggested reps. Focus on technique rather than speed. If you’re unsure how to do a move, read the description and go slowly. It’s okay to start with fewer reps and build up. Consistency is more important than perfection. (As always, if you have any medical concerns, check with a doctor before starting a new exercise routine.)

1. Bodyweight Squat – 3 sets of 12-15 reps. Stand with feet about shoulder-width apart. Drop into a squat by bending at the hips and knees, as if sitting back into an invisible chair. Go as low as you comfortably can (aim for thighs parallel to the ground), keeping your heels down and knees tracking over your toes (not caving inward). Rise back up by driving through your heels and squeezing your glutes. Keep your chest up and core engaged throughout. This move strengthens your entire lower body (quads, glutes, hamstrings) and improves hip mobility. If 15 reps is too easy, go a bit slower and pause at the bottom of each squat to really feel the burn.

2. Push-Up (Modified if needed) – 3 sets of 8-12 reps. Get into a high plank position: hands on the ground slightly wider than shoulder-width, body in a straight line from head to heels. Lower your chest toward the floor by bending your elbows (keep them at about a 45-degree angle from your body). Go as low as you can (aim to get your chest an inch above the floor), then push back up to the start position. Keep your core tight and don’t let your hips sag. If a standard push-up is too tough, no problem – drop to your knees or do the push-up against a bench/wall. The key is maintaining a straight line from head to knees (or feet). This exercise works your chest, shoulders, arms, and core. Pro tip: Inhale on the way down, exhale as you push up.

3. Reverse Lunge – 3 sets of 8-10 reps per leg. Stand tall with feet together. Step one leg back about 2-3 feet and lower your body until your front thigh is about parallel to the ground and your back knee is hovering just above the floor (a comfortable lunge position). Push through your front heel to come back up to standing, bringing the back leg forward to the start. That’s one rep. Now repeat with the opposite leg. Keep your torso upright (no hunching) and your front knee roughly above your ankle (not pushed way forward). Reverse lunges are easier on the knees than forward lunges, while still working the quads, glutes, and hamstrings. They also challenge your balance and hip mobility. Take your time with these – it’s not a race. You can hold onto a railing or chair for balance if needed at first.

4. Plank – 3 sets, hold for 20-30 seconds each. Get into a push-up position but with forearms on the ground (elbows under shoulders). Hold your body in a straight line from head to heels. Don’t let your hips sag toward the ground or pike up in the air. The plank is all about the core: imagine pulling your belly button toward your spine and clenching your glutes. Keep breathing calmly. If 20-30 seconds is too easy, try 40-60 seconds. Too hard? You can drop your knees to the ground (while still keeping a straight line from head to knees) as a modification, or do a high plank on your hands which some find slightly easier. Planks strengthen your abs, lower back, and stabilizer muscles – think of it as the foundation for a pain-free back and good posture.

5. Glute Bridge – 3 sets of 15 reps. Lie on your back with knees bent and feet flat on the floor, hip-width apart. Lift your hips up by driving through your heels, squeezing your butt (glutes) at the top. Your body should form a straight line from shoulders to knees at the top of the bridge. Pause for a second, really feeling the glute contraction, then lower your hips back down to the floor with control. This exercise wakes up those glutes and hamstrings (the backside of your legs) that get weak from sitting too much. It also opens up your hip flexors for better mobility. Make sure to keep your core engaged so you’re not arching excessively through the lower back. To make it harder, you can hold the top position longer or do more reps. To simplify, focus on a smaller range of motion until you build strength.

Perform these exercises in order, and then repeat the circuit. As you get stronger, you can increase the reps or sets, but even this basic routine done consistently will make a difference. No gym equipment, no excuses. You can literally do a round of squats, push-ups, and planks next to your car while waiting – instead of sitting inside it. It might feel odd at first, but who cares? Your health is worth a few funny looks (and who knows, you might start a trend!).

Finally, remember that consistency beats intensity. It’s better to do a 20-minute moderate workout three times a week than a two-hour killer session once a month. Build up gradually. Celebrate small wins: one more rep, one pound lost, one notch tighter on the belt, one day with less back pain. Those are huge victories.

You’ve got an opportunity in front of you every time you bring your kid to Mighty Oak Athletic. They’re putting in the work to become better, faster, stronger. Why not join them? Be the parent who doesn’t just pay for training, but participates in it. Your child’s respect for you will grow, and more importantly, your respect for yourself will grow. You deserve to feel as energetic and strong as your kids do.

So the next time you’re about to park and pull out your phone, stop yourself. Grab a water bottle, lace up some sneakers, and come on in. Or roll out a mat on the grass outside. Wherever you choose to move, just get moving. No more sidelining yourself. This is your journey as much as your child’s.

At Mighty Oak Athletic, we believe strength is contagious. Once you step out of that car and start challenging yourself, you’ll catch the bug. And there’s no looking back – only forward, to a healthier family and a happier you.

Now get after it!

Sources

1. Gimeno, L. et al. “Generational health drift”: People born since 1945 have worse health at the same age than earlier generations. The Journals of Gerontology, 2024.

2. Jaslow, R. “Baby boomers unhealthier than their parents’ generation, study says.” CBS News, citing JAMA Internal Medicine, 2013.

3. Hall, K. et al. “Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain.” Cell Metabolism, 2019. (NPR summary: +508 kcal/day, +2 lbs in 2 weeks on ultra-processed diet ).

4. CDC/NCHS Data Brief. “Americans Taller, Heavier Over Last 40 Years.” CDC Press Release, 2004.

5. Salamon, M. “Strength training might lengthen life.” Harvard Health, Feb 2023.

6. Moore, L. et al. “Influence of parents’ physical activity levels on children.” Research Quarterly for Exercise and Sport, 1991 (via Open University).